Top 10 Vegan Sources of Probiotics
Probiotics are a critical type of bacteria that offer lots of health to those who consume them. They live in our bodies, and are also available in certain foods and supplements we can consume for an extra boost. This bacteria helps to improve our gut microbiome, helping to aid in digestion, reduce inflammation and more.
If you are following a vegan diet, you may find it difficult to determine the best sources for probiotics in your diet. When we think of probiotics, oftentimes yoghurt comes to mind as the primary food source for this important bacteria. However, there are plenty of vegan foods you can eat to take advantage of their probiotic content.
Lots of fermented foods that contain high levels of probiotics are vegan, giving you lots of options for your probiotic consumption. To help you increase your probiotic intake for a healthy gut, here are some of the most popular vegan sources of probiotics:
Made with fermented soybean and koji, miso is one of the more versatile forms of probiotics. Miso paste can be used in a number of dishes: you can make miso sauces, salad dressing, and of course the classic miso soup.
Miso is packed with antioxidants and other vitamins that are critical to great nutrition overall. It’s tasty umami flavor makes miso a fantastic addition to many vegan dishes.
Kimchi is a great source of probiotics, as well as many other key vitamins and minerals. It is made from fermented cabbage, and is particularly popular in Asian cuisines. Kimchi can be made with a variety of ingredients, including various spices and vegetables. Kimchi is a fantastic plant-based food high in probiotics, but ensure you are getting kimchi that does not contain any seafood, as these are non-vegan.
- Umeboshi Plums
Umeboshi are beloved among Japanese fermented foods. These salt-preserved ume plums, also pronounced mume, are so sour and salty. And because they’re fermented, umeboshi are packed with probiotics, vitamins and nutrients.
Gaining in popularity in recent years, kombucha is another probiotic-rich food to include in your vegan diet. Kombucha is a fermented tea that is filled with good bacteria to help your overall digestion.
Because of the fermentation process, kombucha often contains a low level of alcohol. Some have a high enough alcohol content to qualify as a beer. However, kombucha with low levels of alcohol can be purchased in health food stores, or even made at home.
A tasty snack or side to your meal, both dill and sour pickles are a great source of probiotics. You will want to choose pickles that have been fermented in sea salt or water to ensure you get the maximum amount of probiotics.
You can also create your own pickles at home to customize them however you want. Add in different spices and herbs for a unique pickle that’s packed with probiotics. Learn how to pickle vegetables with our easy and quick recipes: https://bit.ly/3AmGILn
One of the most popular sources of vegan protein, tempeh is also packed with tons of probiotics. It is made with fermented soybeans, and can be prepared in a number of ways to serve as the main protein in vegan dishes.
You can choose to add tempeh to sandwiches, salads and more to give yourself an extra boost of probiotics while meeting your protein needs for the day.
- Plant-based milks
While dairy made from cow’s milk is thought to be the best source of probiotics to many, plant-based milks like soy and nut milks are great probiotics sources. These dairy-free probiotics foods are ideal for anyone following a vegan or plant-based diet. But soy and nuts naturally contain probiotic bacteria, which can be easily consumed when made into milk products.
- Sourdough bread
You can incorporate probiotics into tons of meals with sourdough bread. The key to sourdough bread that contains probiotics all comes down to how the bread was made.
Sourdough bread that has been made with a fermented starter will contain probiotics. This consists of a bread starter that has been left to ferment over the course of a few days. You can either take advantage of this type of sourdough at some stores, or make it yourself to ensure maximum probiotic content.
Sauerkraut is another fantastic source of probiotic bacteria. Made with fermented cabbage, it’s similar to kimchi but has a more tangy, sour flavor from the salt that’s critical to the fermentation process. If you want a high amount of probiotics in your sauerkraut, be sure to purchase a jar that is unpasteurized as opposed to the pasteurized type. The pasteurization process will largely reduce the probiotic content.
Should you find you’re not getting enough probiotics in your diet, you may want to take advantage of probiotic supplements. When finding the right one for you, be sure to confirm they are certifiably vegan, and speak with your doctor to ensure your probiotic supplements will not interfere with any medication you are taking.
Probiotics are an important part of our gut microbiome. They ensure we are healthy and our bodies are digesting properly and reducing inflammation in the stomach.
The best vegan probiotic foods for a healthful diet
Japanese Vegan Town offers a range of vegan products packed with probiotics for your everyday meals. Made with healthy, fresh ingredients, our products are non-GMO and contain no MSG or refined sugar. Be sure to take a look at the various probiotic-rich foods we have to offer to add to your vegan diet. Here are the top 5 foods in which you can find this beneficial bacteria.
Japanese Awase Miso Paste
Organic Instant Miso Soup
- Japanese Instant Brown Rice Ramen (Miso) https://sg.japanvegantown.com/products/japanese-instant-brown-rice-ramen-miso-118g-non-fried-noodle?_pos=4&_sid=f2c0db02f&_ss=r
Japanese Instant Brown Rice Ramen (Sesame Miso)
- Organic Japanese Green Tea Porridge (Germinated Brown Rice with Japanese Plum)